Taper Week 1 Summary – 1 weeks to Comrades
Second every 500 + mile month ticked off, and biggest month every with a total of 509 miles for May 2019. Planned mileage for week will hit 60 miles, including 3 key sessions towards the end of the week with 1 hour of Pilates
Friday – Intervals – 4 x 1k progressive efforts
Saturday – Progressive 5k – 2 miles easy – progressive Poole parkrun – 2 miles easy
Sunday – 10k Race – Tempo – Poole 10k
Flight Monday 03/06 arriving Durban 04/06
Check out the ESR Podcast covering my Pre-Comrades Marathon prep.
Nutrition – Week 16 Summary
Kept the calories to help fatigue recovery and dropped the carbs toward the end of the week, not doing a full delpleation due to flights and risk of picking up a bug so will keep low carb approx. 100-150g per day until Wednesday next week and then load Thursday – Saturday.
Fitness & Freshness – Week 16 Summary
See week 12 summary for information on new section ‘Fitness & Freshness’
Below table shows end of day Fitness and Freshness scores following activities.
DATE | Fitness | Change last 7 days | Fatigue | Form |
27/05 | 86 | 0 | 106 | -20 |
28/05 | 84 | -4 | 94 | -10 |
29/05 | 83 | -6 | 85 | -2 |
30/05 | 82 | -7 | 79 | 2 |
31/05 | 81 | -7 | 76 | 6 |
01/06 | 80 | -7 | 72 | 9 |
02/06 | 82 | -4 | 80 | 2 |
Weight Target 66-67kg Training – 65kg Race Weight
Tracking started Saturday 25/05 – 67.8kg
DATE | Weight (Kg) | Fat (%) | Muscle (%) | Water (%) |
27/05 | 67.2kg | 2.8 | 55.2 | 67.9 |
28/05 | 67.3kg | 2.9 | 55.0 | 67.9 |
29/05 | 67.3kg | 2.9 | 55.4 | 67.6 |
30/05 | 67.9kg | 3.2 | 55.1 | 67.3 |
31/05 | 67.3kg | 2.9 | 55.3 | 67.6 |
01/06 | 66.6kg | 2.8 | 55.8 | 67.9 |
02/06 | 67.3kg | 3.0 | 54.2 | 67.7 |
Training – Week 16 Summary
Total Miles: 61.73 Miles | Avg Pace: 06:58/m | Time: 07:10:07 |
DATE | Distance (Miles) | Summary | Avg Pace | Avg HR |
27/05 | 7 | 7:52/m | 116 | |
28/05 | 7 | Morning Easy | 7:33/m | 116 |
29/05 | 10 | Steady 10 | 7:12/m | 121 |
30/05 |
8 1 Hour 3 |
Pilates |
6:30/m
7:10/m |
131
119 |
31/05 |
7 1 Hour |
Morning Run with 4 x 1k Progressive Sports Massage |
6:36/m
|
133
|
01/06 | 7 | 2 + progressive Poole parkrun + 2 | 6:55/m | 133 |
02/06 |
1.5 6 2.5 |
7:13/m 5:27/m 7:47/m |
124 158 120 |
Kit
Make | Model | Description | Type | Current Mileage | Purchase Date |
New Balance | 1400v6 | Red White AW18 – UK 11 | Training Road | 246 | Oct-2018 |
New Balance | Summit Unknown | Black – UK 11 | Training Trail | 199 | Oct-2018 |
Nike | Vaporfly 4% Flyknit | Red – UK 11 | Racing Road | 77 | Jan-2019 |
Nike | Zoom Fly Flyknit | UK11 – Dark Grey/Black/Atmosphere Grey/Metallic Pewter | Training Road | 685 | Jan-2019 |
Nike | Zoom Fly Flyknit | UK11 – Wolf Grey / Black-Blue Fury | Training Road | 370 | Mar-2019 |
Nike | Zoom Fly Flyknit | UK11 – Blue Orbit/White/Photo Blue/Black | Training Road | 288 | Apr-2019 |
Nike | Zoom Fly Flyknit | UK11 – Sequoia/Olive Flak/Light Bone/Black | Training Road | 186 | Apr-2019 |
Nike | Zoom Fly Flyknit | UK11 – Deep Royal/Blue Void/White UK11 | Training Road | 0 | May-2019 |
North Face | Ultra MT | Mountain | 83 | Mar-2017 |